@o12jj: سنلتقي💔👋 . . . . . .#تصميمي #تصميم_فيديوهات🎶🎤🎬 #تصاميم #حزين #جاستن_بيبر

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Tuesday 30 June 2026 22:22:12 GMT

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طــوفان :

شنو اسم الحن

2026-07-01 13:57:17

0

…:ححـسانيي👍🤞 :

سوف نلتقي ولاكن انته تعرفني وانا لا اعرفك‘‘!

2026-07-01 13:36:38

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♯̶ابـو تـراب¹ ✞✘ :

2026-07-01 00:34:14

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𝑯🪐 :

😁😁😁

2026-07-01 06:13:07

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عقيل𓆩Å𓆪🤎🎩 :

💔💔

2026-07-01 02:56:20

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مهدي الفهد :

💔

2026-07-01 13:09:46

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“You need more time under tension to maximize muscle growth!” Time under tension, or TUT, is a highly discussed topic and the idea I’m about to share with you took a while to make sense to me. Again, I learned this from the owner of the gym I go to in Brazil. He’s been in the game for decades and is an Olympia and Arnold winning coach. Let’s dive in: The idea: f the muscle spends more time under load, it should create more hypertrophy. That’s why slow reps became so popular: they burn more, feel more controlled, and make the muscle feel like it’s working harder. But the problem is that a slow rep and a high-tension rep are not always the same thing! Imagine using a light weight and forcing the rep to move slowly. It may burn more, and the set may last longer, but that does not automatically mean the muscle is being forced to produce maximum tension. Now compare that to a heavier, challenging weight. You try to move it powerfully, but near failure the rep slows down anyway because the muscle is running out of force. That second situation is very different, and this is the time under tension that really matters for muscle growth: It is the time spent under high tension when the muscle is highly recruited (effective reps). That usually happens closer to failure, when the target muscle can barely keep moving the load. The rep becomes slow involuntarily, not because you decided to make it slow, but because force production is dropping while effort is still high. That is why “slow reps” can be misunderstood. A rep that is artificially slowed down may create more fatigue and discomfort without necessarily creating more recruitment. But a rep that slows down naturally near failure usually means the muscle is being forced to produce high tension while already under heavy recruitment. That doesn’t mean slow reps are useless, at all. They are extremely useful for quality. Slowing down can help you control the weight, stop using momentum, improve positioning, stay connected to the target muscle, and keep tension where it belongs. In that sense, slow reps are a tool for execution and neuromechanical matching — making sure the muscle you want to train is actually the one doing the work. So the goal is not to chase slow reps just for the sake of being slow. The goal is controlled execution, stable technique, full useful range of motion, a controlled eccentric, and strong explosive concentric intent. Then, as the set gets hard enough, the reps should slow down naturally. Tempo is a tool and mechanical tension on recruited fibers is the real driver of hypertrophy. Sources: 1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. — “Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis” 2. Enes et al. — “How Slow Should You Go? A Systematic Review With Meta-Analysis of the Effect of Resistance Training Repetition Tempo on Muscle Hypertrophy” 3. Morton et al. — “Muscle Fibre Activation Is Unaffected by Load and Repetition Duration When Resistance Exercise Is Performed to Task Failure” 4. Refalo et al. — “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review With Meta-Analysis” 5. Grgic et al. — “Effects of Resistance Training Performed to Repetition Failure or Non-Failure on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis” 6. Jukic et al. — “The Acute and Chronic Effects of Implementing Velocity Loss Thresholds During Resistance Training” 7. Hickmott et al. — “The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis” 8. Hernández-Belmonte & Pallarés — “Effects of Velocity Loss Threshold During Resistance Training on Strength and Athletic Adaptations: A Systematic Review With Meta-Analysis” #goliathliftzz #hypertrophytraining #trainhardorgohome #gymknowledge #buildmusclefast

“You need more time under tension to maximize muscle growth!” Time under tension, or TUT, is a highly discussed topic and the idea I’m about to share with you took a while to make sense to me. Again, I learned this from the owner of the gym I go to in Brazil. He’s been in the game for decades and is an Olympia and Arnold winning coach. Let’s dive in: The idea: f the muscle spends more time under load, it should create more hypertrophy. That’s why slow reps became so popular: they burn more, feel more controlled, and make the muscle feel like it’s working harder. But the problem is that a slow rep and a high-tension rep are not always the same thing! Imagine using a light weight and forcing the rep to move slowly. It may burn more, and the set may last longer, but that does not automatically mean the muscle is being forced to produce maximum tension. Now compare that to a heavier, challenging weight. You try to move it powerfully, but near failure the rep slows down anyway because the muscle is running out of force. That second situation is very different, and this is the time under tension that really matters for muscle growth: It is the time spent under high tension when the muscle is highly recruited (effective reps). That usually happens closer to failure, when the target muscle can barely keep moving the load. The rep becomes slow involuntarily, not because you decided to make it slow, but because force production is dropping while effort is still high. That is why “slow reps” can be misunderstood. A rep that is artificially slowed down may create more fatigue and discomfort without necessarily creating more recruitment. But a rep that slows down naturally near failure usually means the muscle is being forced to produce high tension while already under heavy recruitment. That doesn’t mean slow reps are useless, at all. They are extremely useful for quality. Slowing down can help you control the weight, stop using momentum, improve positioning, stay connected to the target muscle, and keep tension where it belongs. In that sense, slow reps are a tool for execution and neuromechanical matching — making sure the muscle you want to train is actually the one doing the work. So the goal is not to chase slow reps just for the sake of being slow. The goal is controlled execution, stable technique, full useful range of motion, a controlled eccentric, and strong explosive concentric intent. Then, as the set gets hard enough, the reps should slow down naturally. Tempo is a tool and mechanical tension on recruited fibers is the real driver of hypertrophy. Sources: 1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. — “Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis” 2. Enes et al. — “How Slow Should You Go? A Systematic Review With Meta-Analysis of the Effect of Resistance Training Repetition Tempo on Muscle Hypertrophy” 3. Morton et al. — “Muscle Fibre Activation Is Unaffected by Load and Repetition Duration When Resistance Exercise Is Performed to Task Failure” 4. Refalo et al. — “Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review With Meta-Analysis” 5. Grgic et al. — “Effects of Resistance Training Performed to Repetition Failure or Non-Failure on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis” 6. Jukic et al. — “The Acute and Chronic Effects of Implementing Velocity Loss Thresholds During Resistance Training” 7. Hickmott et al. — “The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis” 8. Hernández-Belmonte & Pallarés — “Effects of Velocity Loss Threshold During Resistance Training on Strength and Athletic Adaptations: A Systematic Review With Meta-Analysis” #goliathliftzz #hypertrophytraining #trainhardorgohome #gymknowledge #buildmusclefast

we all remember *that* haircut #beckham

we all remember *that* haircut #beckham

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